"Vagabond Circuit Training Class: September 28th"(9.16.2015)

Attention all Vagabonds Interested in the Next Vagabond Circuit Training Class 

Announcing the third installment of the Fall Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting from September 28th – November 16th.  Corrin will be coaching this high intensity Tabata class which is uniquely designed to keep the body moving in short periods of time before your body has a chance to fully recover from previous sets. High intensity interval training combines blasts of cardio and strength training and is ideal for anyone looking to lose some weight and improve their cardio!

Be prepared to test your cardio and endurance while strengthening your overall core and athletic performance! This class is open to all fitness levels and will involve exercises like: running, flipping tires, partner burpees, ladder sprints, and more! It’s a high-paced, fun environment designed to challenge and motivate you each week!

The cost of the 8 week Interval Training Workshop is $100 ($12.50/class). The first 12 members to sign up at the gym and pay for their spot are in!
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
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3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT Prep-5th Week of Training
6 Minutes @ 85% of:
Row 600 Meters
AMRAP Single Unders Remaining
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Rest 3 Minutes
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6 Minutes @ 85% of:
Run 100 Meters
5 Russian Kettlebell Swings
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Rest 3 Minutes
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6 Minutes @ 85% of:
Row 150 Meters
7 Box Jumps
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Rest 3 Minutes
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6 Minutes @ 85% of:
Run 100 Meters
10 Goblet Squats
B. Fitness Phase
Maximum Aerobic Power Sessions
5 Sets of the following on Airdyne:
45 Seconds @ 90%- of 5 Minute Tester Pace
45 Seconds @ 50%- Back off and Pace
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Rest 5 Minutes
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5 Sets of the following:
Run 200 Meters
10 Front Squats @ 115 lbs/75 lbs
Rest 90 seconds between sets
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
3-5 Strict Handstand Push-Ups or Clusters of 1.1.1
6-8 Kipping Swings on Rings-Toes to Together and High
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On the Minute Every Minute 8 Minutes of the following:
Odd Minute: 30-40 Double Unders
Even Minute: 20 Feet Handstand Walk or 20 Seconds of Walk or Shoulder Taps, 4-5/each side
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B. Behind the Neck Jerk(+1 rep) + Push Jerk(+1 rep) + Split Jerk(+1 rep) x 4 sets, rest 2 minutes between sets—Use 75%-80% of best Split Jerk
C. Hip Clean, 5 reps x 4 sets, rest 2 minutes between sets.
Stay at high hang position and pull under the barbell
D1. Standing Dumbbell Press, 4-6 reps heavy x 4 sets, rest 1:30 between sets.
D2. DB Tripod Row @ 31×1, 5-6 each arm x 4 sets, rest 1:30 between sets.
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